60 Minutes Advanced Forearms Workout with Cable Machine
A 60 minutes muscle building workout targeting your forearms using cable machine equipment. 3 exercises, 10 total sets, designed for advanced lifters.
60 Minutes
Duration
10
Total Sets
8-12 reps
Rep Range
~700
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Attach a single handle to a low cable pulley.
- Grip the handle with your elbow at 90 degrees and forearm parallel to the floor.
- Rotate your forearm from palm-down to palm-up against the cable resistance.
Attach a straight bar to a low cable and grip it with an overhand (pronated) grip.
Form cues
- Attach a straight bar to a low cable and grip it with an overhand (pronated) grip.
- Stand upright with elbows pinned at your sides.
- Curl the bar toward your shoulders, keeping the overhand grip throughout.
Finish strong — take the last set close to failure.
Form cues
- Sit facing a low cable with a straight bar attachment, forearms resting on your thighs.
- Grip the bar with an underhand grip, wrists hanging past your knees.
- Curl the bar upward by flexing only your wrists — your forearms stay planted on your thighs.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
Forearms Training Tips
- *Farmer carries are the single best forearm builder — heavy, simple, effective.
- *Grip training 2-3 times per week compounds rapidly — most lifters see big gains in 8 weeks.
- *Dead hangs for time build crushing grip and decompress the spine.
Get this forearms workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum muscle building results.